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Summer Fitness Program

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Summer Fitness Program SUMMER FITNESS PROGRAM Summer Conditioning Sessions – Tuesdays and Thursday, 6:00—8:00 PM Except for the week of July 4th IMPORTANT DATES Summer Conditioning Start Date—June 20th Fall Sports Physicals — June 17th (Westlake) & July 8th (Thomas Stone), 8 AM—11 AM. Cost: $30 CASH Summer Conditioning End Date—July 27th Fall Sports Meeting — Aug 2, Lackey Auditorium, 6:30 PM Varsity Team Try-outs/First Day of Practice—August 9th Coaching Staff Information Head Coach (Boys) Head Coach (Girls) Jon Juracko—[email protected] Dione Conley—[email protected] 724-961-4402 703-928-3779 JV Coach (Boys) Assistant Coach (Girls) Justin Lansley –[email protected] Ben Haman –[email protected] http://lackeyathletics.com/boys_soccer http://lackeyathletics.com/girls_soccer Twitter @LackeySoccer FITNESS GUIDELINES Always warm-up properly before any workout Always keep a written log of your workouts. The best way to stay on track with a workout program is to work out with a team mate. Push yourself – especially when you don’t feel energetic Avoid back to back days of the same work outs Sore is okay. Hurt is not. Seek proper medical attention if you have an injury. A gradual increase of fitness levels is better for you than peaks and valleys seen in crash programs. Playing soccer is the best way to get better at soccer. Change up your workout to keep it fresh. Once you feel comfortable to start, ask yourself the following question: How many times per week do I participate in organized training or play competitive games? Once answered, look at the enclosed sheets and follow the program that is best suited for you. Please note that an intense training period of 6-8 weeks should be followed by a break of at least one week for the body and mind to rejuvenate. At a minimum, you should look for other avenues for your training to take a temporary break (i.e. swimming, cycling, hiking, etc.) Players planning on making the Junior Varsity team Playing/Practicing 2 times or less per week complete the following: Perform 2-3 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2-3 strength training workout per week. Options listed below. Strength training with core exercises Explosive strength training with core exercises 12 station circuit, through (30 seconds work, 30 seconds rest) Players planning on making the Varsity team Playing/Practicing 3-4 times per week complete the following: Perform 1-2 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2 strength training workouts per week. Options listed below Strength training with core exercises Explosive strength training with core exercises 12 station circuit, twice through (30 seconds work, 30 seconds rest) CARDIOVASCULAR EXERCISE GUIDELINES Long Distance Runs Split Times 1st 1200 meters 4:45 2nd 1200 meters 4:15 Distance Maximum Time Rest Period 1200 m 4:45 (95 S/Lap) 1:00 200 :47 200 :42 400 1:35 400 1:25 1200 m 4:15 (85 S/Lap) 1:00 600 2:22 600 2:07 2000 m best time ----- 800 3:10 800 2:50 1000 3:57 1000 3:32 1200 4:45 1200 4:15 Agility Runs T-Drill –5 yards between each cone, always facing forward T-Drill –5 yards between each cone, touch all Rhythmical Warm-up corners Four Corners – 5 yards between each cone, Backwards Skip touch all corners Backpedal Numbered Cones – partner points to cones 6- Skip – high knees 18-6 yard shuttle Quad stretch – on the walk Skip – straight leg Knee to armpit Knee to chest Balance on one foot Foot to opposite hand CHARGER CHALLENGE Distance Max Time Rest 1/2 Mile 3:00 1:00 6-18-60 yard shuttle :45 1:00 1/4 Mile 1:30 —- ONE MINUTE BREAK 6-18-60 yard shuttle :45 1:00 6-18-60 yard shuttle :46 1:00 1/4 Mile 1:35 1:00 6-18-60 yard shuttle :46 1:30 1/2 Mile 2:45 1:00 STRENGTH TRAINING GUIDELINES Strength training with core exercises Explosive strength training with core exercises One push exercise One push exercise One push exercise One explosive push exercise One pull exercise One pull exercise One pull exercise One pull exercise One leg exercise One leg exercise One explosive leg exercise One explosive leg exercise REPEAT IN ORDER REPEAT IN ORDER 5 abdominal exercises, 20 repetitions each 5 abdominal exercises, 20 repetitions each 12 Station circuit, twice through (30 seconds work, 30 seconds rest) One push exercise One fast footwork drill One explosive leg exercise One abdominal exercise One abdominal exercise One explosive push exercise One agility run One leg exercise One pull exercise One pull exercise One abdominal exercise One abdominal exercise REPEAT IN ORDER Abdominal Exercises Upper Body Strength Training – Fast Footwork Exercises PUSH Exercises Crunches Line hopping – side to side Oblique Bench press Line hopping – front to back Knees to chest Chest press Dot drill – clockwork Bikes Shoulder press Dot drill, square – one foot Toe Touches Push-ups on a bench Dot drill, square – two feet Hip lifts Explosive push-ups –on a ball Upper Body Strength Training – Explosive push-ups –with a clap Abdominal Exercises – w/ medicine PULL Exercises ball Explosive Leg Exercises Reverse bench –chin up grip Diagonal toss, with a twist Diagonal lunges Reverse bench –pull up grip Crunches to partners moving hand Backwards lunges Dumbbell curls Single leg toe touches High knee skip Dumbbell rows Cross country skiers Chin ups – palms facing towards face Upper Body Exercises – Ice skaters Chin ups – palms facing away w/ Medicine Ball Broad jumps Pull ups – palms facing away Chest pass Sky jumps Pull ups – knee to chest Side to side Step-ups, knee to chest Sky jump to pull up, repeat Over and under Squats, with light or no weight Dumbbell multi-shoulder Medicine ball drops Explosive Leg Exercises w/ Hurdles Broad jumps – stick the landing Quick jumps Quick hops, one foot Side hops, one foot – stick the landing INTERVAL TRAINING SPEED & MOBILITY WORK 3 Mile run under 25 minutes – 3 minutes rest 2 x 120 yard stride outs (60-70% max), light jog 4 x 120 yard 50% of max runs – walk back to back, then 2 minutes rest at end start line for recovery 2 x 150 yard shuttle (150 yard shuttle = 6 x 25 2 explosive/fast footwork exercises (2 sets of 30 yards consecutive), 2 minutes rest between seconds work, 30 seconds rest) each Two mile run under 18 minutes – 3 minutes rest 2 agility runs, 1 minute rest between each 4 shuttle sprints 5, 10, 15, 20 yards – 1 minute 4 fast footwork drills (30 seconds work, 30 rest between shuttle seconds rest) 2 explosive/fast footwork exercises (2 sets of 2 x 120 yard stride outs (60-70% max) 20 seconds work, 40 seconds rest) 4 x 120 yard stride outs (60-70% max), light jog 1/2 mile run under 4 minutes back, then 2 minutes rest at end 3 explosive/fast footwork exercises (2 sets of 20 2 x shuttle sprint (10, 20, 30 yard shuttle), 1 seconds work, 40 seconds rest) minute rest between each 30 minutes consecutive run, fartlek running 2 x shuttle sprint (5, 10, 15, 20 yard shuttle), 2 Include – 3 x 2 minutes (50% of max) minute rest between each 3 x 30 second stride outs 4 explosive leg exercises (30 seconds work, 30 3 x 15 second acceleration seconds rest) Four mile run under 30 minutes 2 x 120 yard stride outs (50% max) One mile run under 10 minutes – 3 minutes rest 4 x 60 yard stride outs (60-70% max), light jog 5 x 2 minute runs of 50-60% of max, 2 minutes back, then 2 minutes rest at end rest (very light jog) between each 4 x 20 yard sprints, walk back, then 2 minutes 4 explosive/fast footwork exercises (2 sets of rest 20 seconds work, 40 seconds rest) 2 x agility runs, 1 minute rest between each 26 minute consecutive run, fartlek running 2 x explosive leg exercises (30 seconds work, Include – 2 x 2 minute 50% of max runs 30 seconds rest) 2 x 30 second 60-70% of max runs 2 x fast footwork drills (30 seconds work, 30 2 x 20 second 60-70 % of max runs – 2 seconds rest) minutes rest 2 x 120 yard stride outs (50% max) 4 explosive/fast footwork exercises (2 sets of 5 x 75 yard stride outs (60-70% max), light jog 30 seconds work, 30 seconds rest) back, then 2 minutes rest at end 8 minute run – moderate pace, 2 minute rest 4 x 10 yard sprints, walk back, then 2 minutes 4 x 2 minute 50% of max runs, 1 1/2 minute rest rest between runs 2 x agility runs, 1 minute rest between each 4 x 1 minute 50% of max runs, 1 minute rest 2 x fast footwork drills (30 seconds work, 30 between runs seconds rest) 2 explosive/fast footwork exercises (2 sets of 2 x explosive leg exercises (30 seconds work, 30 seconds work, 30 seconds rest) 30 seconds rest) 2 x 120 yard stride outs (50% max) NEVER QUIT. IF YOU STUMBLE, GET BACK UP. WHAT HAPPENED YESTERDAY, NO LONGER MATTERS. TODAY’S ANOTHER DAY, SO GET BACK ON TRACK AND MOVE CLOSER TO YOUR DREAMS AND GOALS.
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